Posts Tagged ‘Spades’
November 17, 2016
CrossFit: Warm Up: Ankle Circuit 4rds :30 Nose to Wall HS Hold 1/1 Leg Cradle Lunge Step w/ vertical flexion 10 Pillar to Plank press Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Add 10# to 11.8.16 WOD: “Spades” 7rds 7 HSPU 14 OH Walking Lunges (45/25) 21…
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